Creamy Avocado Chicken Wraps

In our house, weeknight dinners can sometimes feel like a culinary tightrope walk. Balancing healthy eating with dishes that actually excite everyone, from picky eaters to those with more adventurous palates, is always the goal. Recently, I stumbled upon a recipe that has become an absolute game-changer: Creamy Avocado Chicken Wraps. From the first bite, these wraps were a hit. The creamy avocado sauce is undeniably luscious, coating tender chicken and crisp vegetables in a symphony of fresh flavors. Even my kids, who are usually skeptical of anything green, devoured them! What I love most is how incredibly versatile and quick these wraps are to throw together. Whether you’re looking for a light lunch, a satisfying dinner, or even a crowd-pleasing appetizer, these Creamy Avocado Chicken Wraps are guaranteed to be a winner. Trust me, once you try them, they’ll become a staple in your recipe rotation too.

Ingredients

Here’s everything you’ll need to create these delightful Creamy Avocado Chicken Wraps. We’ve kept it simple and fresh, focusing on ingredients that are easy to find and packed with flavor.

• Cooked Chicken Breast: (1.5 lbs, shredded or diced) – The protein powerhouse of our wraps! Use pre-cooked rotisserie chicken for ultimate convenience, or grill, bake, or pan-sear your own chicken breasts. Shredding or dicing ensures even distribution throughout the wraps.
• Ripe Avocados: (2 large) – The star of the show! Avocados bring that signature creaminess and healthy fats. Make sure they are perfectly ripe – yielding gently to pressure but not mushy.
• Greek Yogurt (Plain, Full-Fat or Low-Fat): (1/2 cup) – Adds tanginess and extra creaminess to the avocado sauce, while also boosting the protein content. You can use full-fat for richer flavor or low-fat for a lighter option.
• Lime Juice: (2 tablespoons, freshly squeezed) – Essential for brightening the avocado sauce and preventing it from browning. Freshly squeezed lime juice is always preferred for the best flavor.
• Cilantro: (1/4 cup, fresh, chopped) – Provides a vibrant, fresh, and slightly citrusy flavor that complements the avocado beautifully. If you’re not a cilantro fan, you can substitute with parsley, but cilantro truly elevates the dish.
• Red Onion: (1/4 cup, finely diced) – Adds a bit of bite and sharpness. Finely dicing ensures it’s not overpowering but still provides a pleasant crunch and flavor contrast.
• Bell Pepper (any color): (1/2 cup, thinly sliced) – Offers sweetness and a satisfying crunch. Red, yellow, or orange bell peppers are all great choices and add visual appeal.
• Cucumber: (1/2 cup, thinly sliced or diced) – Brings a refreshing coolness and crispness to the wraps. English cucumbers are ideal as they have fewer seeds.
• Carrots: (1/2 cup, shredded or julienned) – Adds sweetness, color, and another layer of texture. Pre-shredded carrots are a time-saver, or you can julienne them for a more elegant presentation.
• Spinach or Mixed Greens: (2 cups, packed) – Boosts the nutrient content and adds a fresh, leafy element. Baby spinach or a spring mix are both excellent choices.
• Tortillas (Large, Flour or Whole Wheat): (8-10) – The vessel for our delicious filling! Large tortillas are easier to fill and wrap. Flour tortillas are classic, while whole wheat adds fiber and a nuttier flavor.
• Optional Spices: (Salt, Black Pepper, Garlic Powder, Onion Powder, Red Pepper Flakes) – For seasoning the avocado sauce and chicken to your preference. Garlic powder and onion powder enhance the savory notes, while red pepper flakes add a touch of heat if desired.
• Olive Oil (Optional): (1 teaspoon) – A drizzle of olive oil can enhance the richness and flavor of the avocado sauce, but it’s optional.

Instructions

Follow these simple steps to create your own batch of delicious Creamy Avocado Chicken Wraps. The process is quick and easy, perfect for busy weeknights or when you need a fast, healthy meal.

1. Prepare the Chicken (if not using pre-cooked): If you are not using pre-cooked rotisserie chicken, you’ll need to cook your chicken breasts first. You can grill, bake, or pan-sear them. To bake, preheat your oven to 375°F (190°C). Season chicken breasts with salt, pepper, and any other desired spices (like garlic powder, paprika, or Italian seasoning). Bake for 20-25 minutes, or until the internal temperature reaches 165°F (74°C). Let the chicken cool slightly before shredding or dicing it. For pan-searing, heat a tablespoon of olive oil in a skillet over medium-high heat. Season chicken breasts and cook for 5-7 minutes per side, or until cooked through. Let cool and then shred or dice.
2. Make the Creamy Avocado Sauce: This is where the magic happens! In a food processor or blender, combine the ripe avocados, Greek yogurt, lime juice, chopped cilantro, and optional olive oil (if using). Blend until completely smooth and creamy. Taste and season with salt, black pepper, garlic powder, onion powder, and red pepper flakes (if using) to your liking. Start with a pinch of each and adjust as needed. You can also do this by hand by mashing the avocado very well and then mixing in the other ingredients thoroughly.
3. Prepare the Vegetables: While the sauce is blending, prepare your vegetables. Finely dice the red onion, thinly slice the bell pepper and cucumber, and shred or julienne the carrots. If using spinach or mixed greens, wash and dry them thoroughly. Having all your vegetables prepped and ready to go will make assembly much faster.
4. Assemble the Wraps: Lay out your tortillas on a clean surface. Spread a generous layer of the creamy avocado sauce onto each tortilla, leaving about an inch border around the edges. This will prevent the filling from squeezing out when you wrap them.
5. Add the Filling: On top of the avocado sauce, layer the shredded or diced cooked chicken, followed by the prepared vegetables – red onion, bell pepper, cucumber, carrots, and spinach or mixed greens. Be careful not to overfill the wraps, as this can make them difficult to close.
6. Wrap the Tortillas: To wrap, fold in the sides of the tortilla over the filling, and then tightly roll up from the bottom. If you want to secure them further, you can tuck in the bottom edge as you roll. If you are having trouble keeping them closed, you can lightly wet the edge of the tortilla with water to help seal it.
7. Serve and Enjoy: Your Creamy Avocado Chicken Wraps are ready to be served! You can serve them immediately at room temperature, or for a slightly chilled wrap, you can refrigerate them for a short time before serving. For an extra touch, you can cut the wraps in half diagonally before serving, which makes them easier to eat and visually appealing, especially if serving as appetizers.

Nutrition Facts

(Per Serving – Approximately 1 Wrap, using 8 servings recipe. Nutritional values are estimates and can vary based on specific ingredients and portion sizes)

• Serving Size: 1 Wrap
• Calories: Approximately 450-550 kcal
• Protein: 30-35g
• Fat: 25-35g

Note: These values are estimations and can vary depending on the specific ingredients used (e.g., type of tortilla, fat content of yogurt, amount of chicken) and portion sizes. For more precise nutritional information, use a nutrition calculator with the specific brands and quantities of ingredients you use.

Preparation Time

These Creamy Avocado Chicken Wraps are wonderfully quick to prepare, making them ideal for busy days.

• Prep Time: 20 minutes (includes chopping vegetables and making the sauce, assuming chicken is pre-cooked)
• Cook Time: 0 minutes (if using pre-cooked chicken) or 20-30 minutes (if cooking chicken from scratch)
• Total Time: 20-40 minutes (depending on whether chicken is pre-cooked)

Short Description: From start to finish, these wraps can be ready in under 40 minutes if you need to cook the chicken, and even faster if you use pre-cooked chicken. The creamy avocado sauce comes together in minutes, and the vegetable prep is straightforward. This recipe is perfect for a speedy yet healthy and satisfying meal.

How to Serve

Creamy Avocado Chicken Wraps are incredibly versatile and can be served in numerous ways to suit different occasions and preferences. Here are some serving suggestions:

• As a Quick Lunch: Perfect for a healthy and satisfying midday meal. Pack them for work or school lunches. They hold up well for a few hours at room temperature or can be kept chilled.
• For a Light Dinner: Ideal for a weeknight dinner when you want something nutritious and flavorful without spending hours in the kitchen. Serve with a simple side salad for a complete meal.
• As Appetizers: Cut the wraps into smaller pinwheel slices for elegant and flavorful appetizers at parties or gatherings. Arrange them on a platter for a visually appealing and crowd-pleasing snack.
• Picnic Fare: These wraps are excellent for picnics or outdoor events. They are easy to transport and eat without utensils. Wrap them individually in parchment paper or foil for easy handling.
• With Side Salads: Pair them with a light and refreshing side salad to complement the richness of the avocado. Consider a simple green salad with a vinaigrette, a cucumber and tomato salad, or a coleslaw.
• Alongside Soups: Serve alongside a light soup like tomato soup, gazpacho, or a chicken noodle soup for a heartier and more complete meal, especially during colder months.
• With Chips and Salsa or Guacamole: For a more casual and fun meal, serve with tortilla chips and your favorite salsa or extra guacamole for dipping.
• Grilled for Warm Wraps: For a warm and slightly toasted wrap, you can lightly grill them after assembly. Brush the outside of the wraps with a little olive oil and grill for a few minutes per side until lightly browned and warmed through.

Additional Tips

To ensure your Creamy Avocado Chicken Wraps are absolutely perfect every time, and to offer some variations and helpful hints, here are 8 additional tips:

1. Use Ripe Avocados: The key to a truly creamy and flavorful sauce is using perfectly ripe avocados. They should yield gently to pressure but not be mushy. If your avocados are underripe, they will be hard to blend and lack flavor. If overripe, they might be too soft and could have brown spots.
2. Don’t Skip the Lime Juice: Lime juice is crucial for both flavor and preventing the avocado sauce from browning. The acidity helps keep the vibrant green color and adds a necessary tanginess that balances the richness of the avocado. If you don’t have lime, lemon juice can be used as a substitute, though lime is preferred for its specific flavor profile.
3. Customize Your Vegetables: Feel free to adjust the vegetables based on your preferences and what you have on hand. Other great additions include shredded cabbage, sprouts, roasted red peppers, or even pickled onions for extra tang. Get creative and use your favorite crunchy and flavorful veggies.
4. Spice it Up: If you like a bit of heat, add a pinch of red pepper flakes to the avocado sauce, or include a finely diced jalapeño or serrano pepper. You can also use a dash of hot sauce or a sprinkle of chili powder for added warmth.
5. Make it Vegetarian/Vegan: To make these wraps vegetarian, simply omit the chicken and add more vegetables or protein-rich alternatives like chickpeas, black beans, or crumbled tofu. For a vegan version, ensure your tortillas and yogurt are vegan-friendly. You can use a plant-based yogurt alternative and check tortilla ingredients to avoid any animal products.
6. Make-Ahead Tips: The avocado sauce is best made fresh, but you can prepare the chicken and chop the vegetables ahead of time to save time during assembly. If you need to make the avocado sauce in advance, store it in an airtight container in the refrigerator with a layer of plastic wrap pressed directly onto the surface to minimize browning. It’s best used within a few hours. Assembled wraps are best eaten fresh but can be made a couple of hours in advance and kept refrigerated.
7. Warm Tortillas for Easier Wrapping: Warming the tortillas slightly makes them more pliable and less likely to tear when wrapping. You can warm them in a dry skillet, microwave them briefly, or steam them. Just a few seconds of warming can make a big difference in the ease of wrapping.
8. Add Cheese (Optional): If you’re a cheese lover, a sprinkle of crumbled feta cheese, cotija cheese, or shredded cheddar cheese can add another layer of flavor and texture to the wraps. Cheese pairs particularly well with the creamy avocado and fresh vegetables.

FAQ Section

Here are some frequently asked questions about Creamy Avocado Chicken Wraps to help you make them perfectly every time:

Q1: Can I make these wraps vegetarian?
A: Yes, absolutely! To make these wraps vegetarian, simply omit the chicken and replace it with other protein-rich and flavorful options. Good substitutes include seasoned and pan-fried or baked tofu, chickpeas (mashed or roasted), black beans, or even grilled halloumi cheese for a vegetarian option that includes dairy.

Q2: How can I prevent the avocado sauce from browning?
A: The lime juice in the recipe is key to preventing the avocado sauce from browning. Lime juice is acidic and helps to slow down oxidation, which is what causes browning. Make sure you use freshly squeezed lime juice and use enough of it as indicated in the recipe. If making the sauce ahead, press plastic wrap directly onto the surface of the sauce and store it in an airtight container in the refrigerator to further minimize browning.

Q3: Can I use pre-made guacamole instead of making the avocado sauce?
A: While you could use pre-made guacamole in a pinch, it’s not recommended for the best flavor and texture in these wraps. Pre-made guacamole often contains additional ingredients and preservatives that might not complement the fresh flavors of the wraps as well as homemade avocado sauce. Plus, homemade sauce allows you to control the ingredients and freshness. However, if you are really short on time and have a high-quality, fresh guacamole, it can be an alternative.

Q4: What kind of tortillas are best for these wraps?
A: Large flour tortillas are the most common and easiest to use for wraps because they are pliable and hold their shape well. Whole wheat tortillas are a healthier option, adding fiber and a slightly nuttier flavor. You can also use spinach or other flavored tortillas for variety. Avoid corn tortillas for wraps, as they tend to crack and are not as pliable for rolling.

Q5: Can I make these wraps ahead of time?
A: While these wraps are best eaten fresh, you can assemble them a couple of hours in advance and keep them refrigerated. To prevent the tortillas from getting soggy, avoid overfilling them and wrap them tightly. For longer make-ahead, it’s best to prepare the components separately (chicken, sauce, vegetables) and assemble the wraps just before serving.

Q6: How long will leftover Creamy Avocado Chicken Wraps last?
A: Leftover assembled wraps are best consumed within 24 hours if stored in the refrigerator. After this time, the tortillas may become soggy, and the vegetables might lose their crispness. For optimal freshness, it’s best to eat them as soon as possible after assembly.

Q7: Can I freeze Creamy Avocado Chicken Wraps?
A: Freezing assembled Creamy Avocado Chicken Wraps is not recommended. The avocado sauce and fresh vegetables do not freeze well and will likely become mushy and lose their texture and flavor upon thawing. If you want to prep ahead and freeze components, you could freeze cooked chicken separately and then make the avocado sauce and assemble fresh wraps when ready to eat.

Q8: What are some variations I can try?
A: There are many delicious variations you can try! Consider adding different proteins like shrimp, steak strips, or pulled pork. For flavor variations, try adding spices like cumin, chili powder, or smoked paprika to the avocado sauce. You can also incorporate different cheeses, sauces like sriracha mayo or pesto, or roasted vegetables like sweet potatoes or corn for seasonal twists. Experiment and find your favorite combinations!

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